Heat a large saute‚ pan over a medium high heat. Add the seeds and toast just until they become fragrant, about 3 minutes (do not burn). Remove the seeds and let cool briefly. Do not wash pan. When the seeds are cool, crush in a mortal and pestle, or you can place them on a large cutting board and lightly pound them with the bottom of a heavy skillet.

In a medium bowl, toss the crushed seeds with the grated cheese. Distribute the cheese mixture over 4 slices of bread. Cover with the remaining 4 bread slices and press lightly to compress the sandwiches. Melt the butter in the same pan used to toast the seeds over a medium-high heat. Place sandwiches in the pan and cover. Cook until the sandwiches are golden brown on the underside, about 3 minutes. Turn with a spatula, press the sandwiches to flatten slightly, cook until they are golden brown and the cheese has melted, about 2 more minutes. Serve immediately.

Note: If you have the time, a wonderful slightly sweet addition to this sandwich is caramelized onions.

To make them: Cut one medium yellow or red onion in half lengthwise. Cut each half crosswise into thin slices. In a large skillet over a low heat, melt 1 tablespoon butter. Add the onions and cook very slowly, stirring occasionally. The onions will gradually turn a dark golden color, but this will take about 30 to 40 minutes. If the pan becomes too dry and the onions begin to scorch, add a very small amount of water. To make the sandwiches: After you've placed the cheese mixture on the bread slices, top with about two tablespoons of onions. Cover with remaining bread slices and follow as directed.

Per serving: 450 calories, 20 g protein, 90 mg cholesterol, 980 mg sodium, 4 g fiber 26 g fat (16 g saturated fat), 52% calories from fat, 35 g carbohydrates.

Recipe provided by the California Milk Advisory Board.